Increases circulation—enables
oxygen and other nutrients to reach vital muscles, tissues, and organs.
Increases joint
flexibility—prepares the joints for the greater range of movement and increased
load that accompany more dynamic activities, such as exercising or playing
sports.
Reduces scar tissue and
adhesions—improves the elasticity of muscles and other soft tissues.
Eliminates stored tension in
muscles—allows muscles to relax.
Releases endorphins—floods
the body with these neurotransmitters that act as natural painkillers.
Reduces
inflammation—decreases production of compounds called cytokines, which play a
role in decreasing inflammation.
Stimulates muscle
repair—increases activity in mitochondria, the powerhouses in cells that are
involved in cell repair.
A Quick and Easy Fix for Pain
Using
a tennis ball for self-massage is an excellent quick-fix solution to chronic
pain because:
1.
Tennis
ball massage techniques don’t require any fancy equipment (i.e., a tennis ball
cost less than a dollar).
2.
You
can use tennis ball techniques to help relieve pain anywhere, at any time, and
with very little space.
3.
You
can control the pressure of the massage and can get results immediately. You
may also experience long-term benefits because you have provided them with an
easy strategy they can do on a regular basis.
4.
By
using the tennis ball techniques you are addressing the underlying causes of
their musculoskeletal pain.
5.
You
will have a better mood because you are releasing stress, muscle tension and
improving your posture.
6.
You
will experience improved health as you release toxins from your body.
7.
You
will recover more quickly from exercise.
8.
Most
importantly, tennis ball massage techniques are easy to master and puts you in
total control of your own pain relief!
Sample Tennis Ball Techniques
Below are three quick and easy tennis ball techniques to help you get started in alleviating your aches and pains:
Tennis Ball Under Calf
Most people have a forward head posture. In short, this means that their bodyweight is always tipping toward the front of their feet. As a result, the foot and ankle must push down (i.e., plantar-flex) to stop the whole body toppling forward. Over time, this can cause very tight calf muscles and restrictions to the muscles and fascia of this area. Using a tennis ball to self-massage the calves is a great way to help improve foot and ankle function and align the rest of the body.
1.
Instructions: Sit with your back against the wall or couch. Place a tennis ball
(or a harder ball like a baseball if you need more pressure) under the
calf. Raise the ball up slightly by placing it on top of a book to take
pressure off the knee. Hold each sore spot you find for 20-30 seconds and then
move the ball to another spot. Perform technique on each calf.
Tennis Ball On Glute
There are many muscles in the gluteal complex that help control leg, pelvis, hip and spine motion. Keeping these muscles supple and healthy with this tennis ball technique can help alleviate knee, hip and back pain.
1.
Instructions: Lay on the floor with your knees bent and your head resting on a
pillow. Place a tennis ball under one side of your buttocks. Find a sore spot
and hold to the release tension then scoot your body to move the ball gently to
another spot. Hold for 20-30 seconds on each sore spot. Perform technique on both
sides.
Tennis Ball Around Shoulder Blade
Sitting at the computer all day with your upper back hunched and your shoulders rounded forward can lead to both muscular and skeletal imbalances in your upper back, neck and shoulders. This exercise is a great self-massage technique designed to rejuvenate and regenerate the muscles of those areas.
1.
Instructions Lay on the floor with your knees bent and your head resting on a
pillow. Pull one arm across your chest and place a tennis ball under the
shoulder blade of that arm. Find a sore spot and hold to the release tension
then move the ball gently to another spot. Hold for 20-30 seconds on each sore
spot. Perform technique on both sides. Note: Do not roll around
vigorously on the ball when performing this exercise.
(This resource was found on - www.ptonthenet.com - and shared to you)
(This resource was found on - www.ptonthenet.com - and shared to you)
Regular massages have tremendous benefits and importance for keeping your body in optimal health. Whether you are a competitive runner or a general workout enthusiast, remember to give your body the TLC that is needs. Massage can be a great way of being good to your body, especially after a hard week of work and workouts.
Please check out my website at www.runwithmemeghan.com - click under the nutrition and exercise tabs and find a variety of articles on different topics.
A Massaged Body = Happy Running :)
